TMJ Exercises: Jaw Stretches That Can Help (and What the Evidence Actually Shows)

By Dr. Boris Zusin · Published August 22, 2026

A handful of gentle jaw exercises show up consistently in TMD treatment recommendations, and there's a reasonable clinical case for trying them — but it's worth understanding both what they can realistically do and what the research actually supports before relying on them alone.

What the Evidence Says

A systematic review of exercise therapy for pain-related TMD found that coordination exercises showed the most consistent benefit for pain relief and jaw mobility, with stretching, controlled-opening, and resistance exercises also showing positive effects in the available studies. The honest caveat: the underlying evidence base is still small and of relatively low certainty, so these findings should be read as promising rather than definitive. That said, there's clinical consensus that jaw exercises are reasonable to recommend for muscle-related jaw pain (myalgia), restricted opening from tight jaw-closing muscles, and certain disc-displacement presentations.

A Few Exercises Commonly Recommended

Relaxed rest position: Rest your tongue gently on the roof of your mouth just behind your front teeth, lips together, teeth slightly apart. This is the jaw's natural resting position — many people with TMD unconsciously clench or rest their teeth together throughout the day, and retraining this habit is one of the simplest things you can do.

Controlled opening (“goldfish” exercise): With your tongue on the roof of your mouth, slowly open your mouth about halfway, keeping the movement smooth and symmetrical, then close. The goal is a controlled, even motion rather than range for its own sake — stop well before any point that causes sharp pain or catching.

Side-to-side and forward jaw glides: Gently move your lower jaw side to side, and then gently forward and back, staying within a comfortable range. These target coordination of the muscles that guide jaw movement.

Light resisted opening/closing: Placing gentle thumb or finger resistance under the chin while slowly opening, or resistance against the front teeth while slowly closing, can help build controlled strength — this should stay light, not a maximal-effort exercise.

How Often and How Much

Most exercise-based TMD programs are done gently, a few repetitions at a time, several times a day — consistency matters more than intensity. These are not exercises meant to push through pain or force a stuck jaw open; steady, low-effort repetition is the model that shows up in the research.

When to Stop and Get Evaluated Instead

Stop and see a dentist if exercises consistently increase your pain, if your jaw locks (open or closed) and won't release, or if you notice new or worsening clicking, popping, or swelling. Exercises are a conservative, low-risk starting point for mild-to-moderate muscle-related symptoms — they're not a substitute for an actual TMJ evaluation if symptoms are significant, persistent, or getting worse.

Exercises Work Best as Part of a Plan

On their own, jaw exercises tend to help most with muscle tension and mobility. For symptoms driven more by joint load, nighttime clenching, or disc position, they're usually paired with other conservative measures — an oral appliance for nighttime protection, guided physical therapy for a more structured hands-on approach, or the everyday habit changes covered in our TMJ self-care guide.

If you're not sure which exercises are appropriate for your specific symptoms, that's a reasonable thing to ask about at a TMJ evaluation rather than guessing from a general list.